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COLIN PAL  Musings and meditations on taming the wandering mind 🙇🏻‍♂️ ° Ex-monk turned meditation teacher, speaker, writer 🙋🏻‍♂ ° Want to play a game? 😃⬇️

It’s easier to run away to somewhere tropical, to hide behind comfort food, to hit up the alcohol shelf, to have meaningless sex or even to bypass the work of acceptance and tricking yourself to believe you’ve done it.

It’s hard to actually do the work of acceptance. To take a 10,000 foot overview perspective of your life and to explore the possibilities beyond your own limiting beliefs.

Could it be possible that the person that you thought betrayed you and your trust was also betrayed by you?

Could it be possible that at the same time there was betrayal there was also the presence of trust and loyalty?

Truth is, there was. We just don’t see it because we’re caught in a delusion we created that fits into the mold of our values and beliefs. On the other side of the scenario, the other person has also created a delusion that fits into the mold of their values and beliefs. What both sides fail to see is that there can not be betrayal without an equal amount of trust.

Seeing the reality of the truth, speaking the truth, and accepting it is what dissolves the delusion and returns power back to you.

It’s hard work but it’s the price you pay for freedom and power.

#shotsofstillness #stillnessgame #dailymeditations #mindfulness #stillness #meditationoftheday

You don’t have to do anything to prove that.
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You don’t have to have achieved a certificate to hang on your wall, become a CEO of a company, write a NY bestseller, create a viral YouTube video, make six figures a year, be under a certain weight, or look a certain way.
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You still deserve love and happiness.
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You are perfectly imperfect.
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Trust me, I know, because I am too.
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Like me, you share the same desire to be happy and to be loved; and the same vulnerability to change, loss, and uncertainty.
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Like me, you are vulnerable to imperfections and those imperfections take absolutely nothing away from who you are and your worthiness of love.
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Like me, you love others because they see you, hear you, feel you.
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Like me, your capacity to love others is only limited by your capacity to love the person staring back at you in the mirror every morning.
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Like me, you are worthy of love.
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It’s your birthright.
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#shotsofstillness #stillnessgame #dailymeditations #dailymindfulness #meditationoftheday #mindfulness #stillness #love #worthyoflove #valentinesday #worthiness

Mindfulness teaches you to go beyond any feeling of comparison or threat by the success or experience of others. It is easy to start comparing yourself to others when you see them happy and successful.
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When you watch the highlights of other people’s achievements in life on social media, you may reactively think, "this person is so lucky it’s unfair" or "this person got it good, it took so little for them to get to where they are now, whereas I’m working so hard and barely making it".
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When you practice mindfulness and lovingkindness, you see the interconnectedness between them and you, you’ll understand that genuinely being happy for them takes absolutely nothing away from you (or who you are), but instead, it actually brings you your own opportunity to be happy.
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It’s a reminder to stop comparing yourself to other people’s highlight reels and to focus on showing up for yourself here in the moment.
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#shotsofstillness #stillnessgame #dailymeditations #dailymindfulness #meditationoftheday #mindfulness #stillness #happiness #lovingkindness

Letting Go is an art. Where people get it wrong is they think letting go means letting go of the thought or feeling that’s bringing you pain and discomfort in the moment. It’s not.
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Trying to let the feeling or thought go is like trying to get rid of it. It’s an aversion to the unpleasant experience, a habit pattern of our unconscious mind that only brings more pain and suffering to us.
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Any time you get into the work of controlling, you fall into your habitual mind’s trap—the trap of control. To control our emotions and thoughts is an illusion created by our past experiences and habit patterns.
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We’ve been taught to believe we have control:
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Don’t cry
Suck it up
Man up
Chill out
Why can’t you just be happy
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This implies that you can turn your feelings on/off like a light switch. That you have full control over them. You don’t!
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The problem is that the more you try to control them, the more they become a problem. We have a tendency to hold on to thoughts and emotions, self-identifying ourselves with them. We desire and crave certain experiences and try to control situations to get what we want. Or we try to push away the experiences we don’t want through suppression or distractions.
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Letting go here does not mean letting go of the thought or feeling, it’s letting go of our habitual reaction of control.
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It’s seeing the reality of the emotion you feel at the moment, and accepting it for what it is. It’s expanding yourself to make room for it. It’s looking at the emotion with equanimity, neither clinging to or avoiding it.
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You don’t have to like the emotion to accept it. You’re just taking away power it has over you so you can stop struggling with it.
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How do you let go of your unwanted experiences?
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#shotsofstillness #stillnessgame #dailymeditations #dailymindfulness #meditationoftheday #mindfulness #stillness #lettinggo

Sometimes we go up, other times we go down. That vulnerability to change, to loss, and to the pain it carries is something we all share.
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Understanding that, you can open your heart and live your life from a place of lovingkindness. You can use your own pain and the pain of others as a vehicle for connection rather than isolation.
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Thank you for that reminder Grandma and thank you for everything you've done for our family. Now rest. ❤️
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#shotsofstillness #stillnessgame #dailymeditations #dailymindfulness #meditationoftheday #mindfulness #stillness

We tend to overcomplicate experiences and add-on stories that only bring us more suffering, pain, and confusion.

Turn it around and ask yourself this question: if you got dropped into a single moment of this chaos, would you be able to survive it? Would you be able to get past it? Likely it’ll be a yes.

Or if you got dropped into a single moment of pain and are asked to just endure it for that one moment, you would be able to do it? Also likely a yes. It’s usually the fear or anticipation of having to endure this moment over and over and not knowing when it’ll end that creates our suffering.

No one is asking you to endure all of that. You only ever have to endure this one moment in this present moment.

The reality in every single moment is that there is much simplicity and stillness, only if we tune in to what is actually here.
You never have to do the entire day in one moment, you only have to do this one moment at a time. By refining your attention to what is happening right here right now, you simplify things and you are no longer caught in the narratives of what is happening.

There’s a difference between thinking and being lost in thought.

Thoughts and feelings are always going to be moving through our mind. The problem is when we become lost in the thoughts or even worse, become lost in the stories we tell about the thoughts and feelings. We need to see clearly that the thoughts and feelings are not who we are, they’re just what we’re thinking and feeling in the moment.

Don’t condemn yourself for the content of your thoughts or the storyline you create. Just recognize it, observe it for what it is, smile and let go and then start over again with your breath.

#StillnessGame #meditation #mindfulness

This has to be realized before a real relationship can happen.

#StillnessGame #meditation #mindfulness

The ancient Buddhist teachings speak of the Four Foundations of Mindfulness as a roadmap to practicing mindfulness. They are the four ways of establishing mindfulness: mindfulness of the body, mindfulness of feelings, mindfulness of thoughts, and mindfulness of different categories of experiences.

The first is developing mindfulness of the body. It’s tuning in with our body and noticing the way our experiences are constantly changing. By observing our body closely, we begin to notice our tendency to grasp on to pleasant experiences and avoid unpleasant ones. We start to become in tune with our feelings through our body. And through mindfulness, we release our attention from the burdens, tensions, and pains that we haul around. Often times, they are emotional burdens, stress, and pains we didn’t even know we were holding on to.

It’s about catching our habitual reactions to grasping and aversion; and learning to let them go. Our suffering doesn’t come from the pain of the direct experiences, it comes from the grasping and aversion and not being able to let it go.

To let go (or change), we must first sit down and observe. To drop into the experience and become familiar with. That’s meditation remember?

We can do this through a body scan meditation. Similar to how we sit and pay attention to our breath, now we shift our attention to our body. We do a scan of our entire body from bottom to top and just notice the structure, posture, and sensation at each body part.

#StillnessGame #meditation #mindfulness

Concentration was not about focusing really well, it was an art of starting over really well.

It’s accepting that there are always ups and downs in the practice, as there are in life. Sometimes it’s great, easy and fun. Other times it’s painful, difficult, and frustrating. The practice is to radically accept it that way it is and be good at starting over again.

Thoughts, feelings and distractions will happen. When they do, you acknowledge them without judging them, you let them go, and then you start over again. That is the training of concentration. That is the craftsmanship of meditation.

Thoughts and feelings come and they will go. Everything by nature is impermanent. A common insight shared in Buddhist teachings. Impermanence here isn’t just talking about the concepts of birth and death or creation and destruction. Impermanence highlights the quality of constant change that applies to everything. Nothing stays the same from one moment to the next.

This applies to your thoughts and feelings as well. They come and go. And the issue that brings us pain and suffering is not actually the thought or feelings themselves but it’s the storylines we create—the stories we tell ourselves and others about the experience.

The point of meditation is to point us to our direct experience. Concentration teaches us to look at the world with calmer and quieter eyes. Eyes of stillness that are good at starting over again, with kindness to ourselves. We become better at seeing past the unkind storylines and engaging with our direct human experiences.

It begins with attention and it’s all about becoming good at starting over again, at attention.

#StillnessGame #meditation #mindfulness

Not taking everything so damn seriously and not taking anything too personally.
The reason many people drop their practice of meditation is because they think it’s boring or they get so caught up in a serious method of training: sit up straight, focus on your breathe, when you lose your focus, bring your focus back, rinse and repeat until you can do this for a long period of time.

If my practice looked like that, I promise you I would’ve given up a long time ago and there wouldn’t be this game. I created a GAME of stillness and meditation because having fun and being playful is an essential part of meditation. Especially if you want the habit of it to stick.

So drop that serious face. Loosen up a bit. Smile more often. Be curious and have a bit of fun.

You’re sitting there meditating and then you realize you just spent the last 3 minutes (or however long that was) actually thinking about that funny video your friend sent you earlier today. Instead of beating yourself for failing to meditate, crack a laugh! Your mind just dooped you and you totally fell for it.

Don’t take it personally. Tell your mind “Ha! You got me this time. Try it again next time and see how you do.” It’ll probably succeed again. But it won’t always. There will be moments when you win. Celebrate those moments too.

Want to play a game? link in bio.

#StillnessGame #meditation #mindfulness

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